220Triathlon Edição 334

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A bsolutely crammed with slow-release
carbohydrate, quality protein, healthy
fats, vitamins A and C, iron and calcium,
this vibrant crowd pleaser is an excellent dish to
make at the weekend to support your training and
immune system. Enjoy with a crisp green salad
and spicy harissa yoghurt sauce as a side.
INGREDIENTS (serves 4)
8 free range chicken thighs, skin on, bone in 2
red onions, peeled cut into thick slices 2 cloves
garlic, finely chopped Sea salt and ground
pepper Seeds from 6 cardamom pods, crushed
with a pestle and mortar 1tsp ground cinnamon
1tsp ground coriander 1tsp ground cumin 2
cinnamon sticks 2tbsps olive oil 200g basmati
and wild rice or brown basmati rice 1 x 400g tin
of chickpeas, drained 10 dried apricots, roughly
chopped 2 preserved lemons, sliced into thin
slices 25g whole, unpeeled almonds, chopped
RECIPE
Free up more time for training with this quick-to-prep, all-in-one nutritious dish – ideal for the
weekend to cook for your training chums or the family. Kate Percy provides the details…
PERSIANCHICKEN
WITHBASMATI RICE
NUTRITION (PER SERVING)
›› ENERGY 860KCAL››PROTEIN70G
›› CARBOHYDRATE 84G›› FAT 27G
›› SUGARS 12G ›› SATURATES5.5G
›› SALT 1G›› FIBRE10G
lengthways 25g fresh coriander, chopped
Seeds of 1 pomegranate Zest of one orange
For the syrup
3tbsps natural yoghurt 1tsp harissa spice mix
PREPARATION
Prep time 10mins Cooking time 50mins
Equipment needed Chopping board
Sharp knife Bowl Roasting dish Saucepan
METHOD
Add the oil and the cardamom, ground
coriander and cumin to a large bowl and mix
together. Add the chicken pieces and turn them
around so that they’re completed coated with the
spice mix. Now arrange the chicken thighs in a
roasting tin so that they fit fairly tightly. Slot in the
onion slices, the cinnamon sticks and the garlic
around the chicken pieces. Pour over any excess
spiced oil and season generously with sea salt and
freshly ground black pepper. Roast in the oven
for 40-45mins until the chicken is cooked through
and the skin is golden and crisp. Cook the rice
according to the packet instructions, drain and
return to the pan. Stir in the chickpeas, preserved
lemon and the apricots. Prepare the yoghurt
sauce by mixing the harissa and the yoghurt
together in a bowl. Sprinkle a little extra harissa
over the top to make it look pretty! Remove the
chicken from the oven. Transfer the pieces to a
plate using tongs. Then spoon the rice mixture into
the roasting dish, mixing it in with the roasting
juices and baked onions. Arrange the chicken
pieces on top of the rice, sprinkle over the
almonds and pop back in the oven for another
5mins until the almonds are toasted. Remove
from the oven, scatter the pomegranate seeds and
fresh coriander and decorate with the orange zest.
Serve with the harissa yoghurt. Q 220
102 I I FEBRUARY 2017
TRI FUEL
IMAGE
EWELINA KARBOWIAK